Powerful Pause Meditation with Bea Grist: 'Post-Audition'

This is the eighth of our guided meditations from our Powerful Pause series. This 15-minute meditation may be helpful to listen to after an audition to help you to develop a positive post-audition mindset.

Once an audition is over it can be hard to let go of it without an answer, closure, or some sort of clarity. This meditation is designed to help calm the mind from any repetitive thoughts by bringing you into the present moment. We then use a gentle body scan (or Yoga Nidra) to notice any thoughts, feelings or emotions which might be present. We recommend listening to this meditation with headphones.

If you enjoyed this meditation you may also find it helpful to listen to this Pre-Audition Meditation, designed to help you to feel calm, confident and grounded before an audition.

These guided meditations are inspired by our new Powerful Pause meditation sessions, where we come together to meditate every week. If you're a Performer, Graduate or Young Performer 18+ member you can take advantage of these free sessions (please ensure you're opted in to receive our emails).

Other meditations in this series:
Powerful Pause Meditation: 'Home'
Powerful Pause Meditation: 'Reignite'
Powerful Pause Meditation: 'Presence'
Powerful Pause Meditation: 'Pre-Audition'
Powerful Pause Meditation: 'Silence'
Powerful Pause Meditation: 'Light'
Powerful Pause Meditation: 'Inner Leader'
Powerful Pause Meditation: 'Range'

15 minute listen or a full transcript of the episode can be found below.

Meditation Transcript

Bea Grist, Health and Wellbeing Manager:
Hello and a really warm welcome to this 15-minute post-audition meditation.

This meditation may be helpful to listen to after an audition or self-tape to support you to develop a positive post-audition mindset.

Once an audition is over it can be hard to let go of it without an answer, closure, or some sort of clarity.

This meditation is designed to help calm the mind from any repetitive thoughts by bringing you into the present moment. We then use a gentle body scan (or Yoga Nidra) to notice any thoughts, feelings or emotions which might be present.

It is the minds job to keep you safe so know that any lingering thoughts about what went right or what went wrong, what could have been different, or maybe what the outcome might be, is just your mind trying to help you. The problem is when these thoughts get overwhelming and all-consuming.

So, all we’re doing in this meditation is simply noticing what is here – without judgement.

Which can be so powerful after an audition when you need to reset. When you need to come back to centre and you want to let go of your experience.

Just noticing. Just bringing an awareness. And we’re just welcoming whatever is here because it is so welcome.

I know that it’s really normal to have these sensations – you’re human! And I’m going to make up that this audition was important, it mattered to you.

So whatever you’re feeling right now, it’s all ok.

So you may have literally just had an audition. Or perhaps it’s been a few hours since you auditioned. Or even a few days, weeks…maybe a few months

Whatever has brought you here, this is a space where you can take some time to decompress. To come back to centre. To rest. To find some peace.

So, the audition is done. And there is nothing else that you need to do right now, apart from be present.

Take moment to thank yourself for showing up today, for hitting play on this meditation. By taking this time for yourself you are prioritising your post-audition self-care. That’s a wonderful thing to do.



So, let’s take a moment to get comfortable

Maybe you’re sitting or perhaps you’re lying down

Just do whatever you need right now to feel relaxed and supported



Let’s begin with the eyes open this time

Just a soft focus

Taking in the space around you

Maybe you’re outside

Maybe you’re inside

Whatever has been your experience

Whatever the mind is making up or distracted with right now

However the body might be feeling

Just for a moment

Letting go.



Just focusing on the space around you

Without moving the eyes

Just taking in the space

Noticing any sounds that might be around you

Sounds that are far away

And sounds that might be nearer to you.



And now just taking a few deep breaths

And on your next breath in

Just hunch your shoulders up to your ears

And then as you breathe out just let your shoulders drop down

And maybe do that a few more times if that feels good for you



Just feeling that sense of letting go

Of releasing anything that maybe isn’t serving you.

Breathing in through the nose

And breathing out through the mouth

As you breathe in just feeling that sense of expansion

Taking in fresh air.



And as the body exhales

Just a sense of letting go of whatever is going on in the mind and the body

And as you breathe out the next time just allowing the eyes to close

Feeling the weight of the body pressing down

That contact with the floor

That feeling of being grounded, supported by the earth.

And if there is any way that you can allow yourself to release more deeply

Allow yourself to do that now.

 

And as you go through this post-audition meditation

I want to invite you to welcome anything that comes into your awareness

Thoughts may come and go

Just allow them to float through the sky of your mind

Just like clouds.


The mind probably is going to be quite busy

Particularly if you’ve just come from an audition or a self-tape

So just allow the mind to do its own thing

You don’t need to fix or change it

Just giving the mind lots of space

Just allowing the mind to think if it wants to
We’re not trying to stop any thoughts or feelings or control them

We’re just allowing the mind to do whatever it wants to do.

 

Notice where the mind wants to go

Or if it wants to make up stories about your audition

Maybe what went well

Maybe what didn’t go so well

Maybe there’s a wish or desire for a different experience

Perhaps the mind wants to go in the future

thinking about the possible outcome of the audition

Just becoming aware of the lens through which you’re viewing the experience

Maybe getting curious about the current perspective you’re in

Just noticing

We’re not judging it – we’re just getting curious.

 

If you find it comforting just placing a hand on your stomach or chest

Just feeling that rising and falling sensation

And we’re just going to use this as a place for the mind to rest

 

As the thoughts come and go

Just allow them to come and go

And the moment you realise your mind has wondered

Just label the thought as ‘thought’

Because that’s all it is

And you are not your thoughts

Even though the mind might try to convince you otherwise

And whenever you notice that the mind has wandered

It’s a magic moment of awareness

And all you need to do is to

gently bring the mind back to the breath, to my voice

Now we’re going to bring our full attention to the body

Just noticing how the body feels

We’re not judging it – we’re just getting curious

Does the body feel heavy or light right now?

Does it feel spacious or tight?

Restless or still?

Maybe some parts of the body feel more open than others

Just notice

Is there a sense of flow in the body or does it feel a bit stuck?

Just noticing all the sensations in the body.

 

Just starting at the top of the head

Just gently bring some awareness there

Feeling into the top of the head

The forehead
Your nose
Notice your lips
Upper lip

Lower lip

Notice where your lips touch

Feel the inside of your mouth
Then roof of your mouth

Under your tongue
Your upper teeth and gums

Your lower teeth and gums

Your tongue

The root of your tongue

The centre of your tongue

The tip of your tongue

The taste in your mouth

Feel your left inner cheek

Feel your right inner cheek

Then feel all the parts together as a whole on the inside of your mouth

Notice your eyes

Your ears

Your entire face

Your whole head

Now become aware of the sensations in your neck and throat

Your shoulders and arms

Notice your left arm

The top of your left arm and the bottom of your left arm

Become aware of the top of your right arm and the bottom of your right arm
Feeling into the elbow joints on both arms now

And then feel both arms simultaneously

Bring your awareness to the sensation of your torso

Become aware of the centre of your chest

Notice yourself breathing

Breathing into your belly

Breathing into the sides of your body

Breathing into the back of your body

Bring awareness to the sensation of your legs

Feel the top of your left leg and the bottom of your left leg

Feel the top of your right leg and the bottom of your right leg

Feel both legs together

Now feeling into the left foot, feeling all the bones and tendons, feeling into the top, front and bottom of the foot. Feeling into the toes

Now feeling all the sensations in your right foot, feeling into the top, front and bottom of the right foot and into the toes.

Now feel the entire left side of your body from head to toe

Now feel the entire right side of your body from head to toe

Left side

Right side

And then feel both sides together

Now feel your whole body

Just noticing all the sensations

Just scanning the body with a gentle loving awareness

Welcoming and witnessing whatever is arising in this moment

Knowing that you are safe

You have everything you need.

 

And just becoming aware of the mind again

Giving it lots of space if it wants to think

Just allowing any thoughts to come and go.

 

Just giving plenty of space to the body and mind
And meeting yourself wherever you’re at in this moment

Knowing that process of letting go has at least begun

Slowly bringing attention back to the body again

Feeling that contact and the weight of the body pressing down

Beginning to notice the space around you

Any sounds that might be present

And then when you feel ready

Just gently opening the eyes.


Photo by Ben White on Unsplash